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Creatine Monohydrate in Non-Athletic Adults: Are Health Benefits Independent of Exercise? A Critical Review

Natalia Drobinska, Yana Lavrenchuk, Hanna Kasprzak, Kacper Jaskulski, Krzysztof Wichman, Jan Szadkowski et al. · Quality in Sport · 2026

This review sifted through human research on creatine supplementation in non-athletic adults to see which health benefits show up on their own versus only alongside exercise. It reports that muscle and strength gains were most consistent in older adults who also did resistance training, while creatine alone produced small or inconsistent effects; cognitive benefits appeared without exercise but were modest and variable, and evidence for blood sugar, vascular, inflammation, and chronic-disease outcomes was preliminary. Standard doses were generally well tolerated, though serum creatinine can rise without indicating kidney problems.
Takeaway: Pair creatine with resistance training rather than relying on it alone for health benefits.
Abstract (source)

Background: . Health claims for creatine extend beyond sport, but many benefits occur with exercise.

Aim: . To distinguish health effects in non-athletic adults supported independently of exercise from exercise-adjunctive effects.Material and

Methods: . A structured critical narrative review evaluated 30 author-supplied full-text PMC articles and supplementary targeted searches of PubMed/MEDLINE and the Quality in Sport archive. Human trials and quantitative syntheses were prioritized; pediatric, athletic and preclinical evidence was treated as indirect.

Results: . Muscle and functional benefits were most consistent in older adults when creatine accompanied resistance training; stand-alone effects on lean mass and strength were small or inconsistent. Cognitive effects did not require exercise but were modest and heterogeneous. Evidence for glycemic control, vascular function, inflammation, rehabilitation and chronic disease remained preliminary or confounded by co-interventions. Recommended doses were generally well tolerated in healthy adults, although serum creatinine could rise without impaired filtration.

Conclusions: . Creatine is not a substitute for physical activity. Its best-supported health role is as an adjunct to exercise and adequate nutrition; universal stand-alone use for chronic-disease prevention is not justified.

Narrative reviewOpen accessRecovery & Sleep
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